Vitality Spotlight: Movement!

So much of our journey to optimal health is understand and speaking the language of our bodies. When it comes to movement, recall that we used to be hunters and gatherers, we used our bodies actively, often. Now, whether it's occupationally or recreationally we are more stagnant than ever.

Movement actually stimulates and provides nourishing information to the brain.
When we are not moving about our day tension patterns settle in; stagnancy is stressful to our bodies.

A Mind-Body Perspective: The next time you feel low energy, try opting for movement (jumping jacks, dancing to a favorite song, or a 15-minute power walk) before reaching for caffeine or a snack.
The next time you are doing a house activity, like cleaning, move intentionally. If you are low, get into a full squat to complete your task, if you are on your hands and knees, add several "cat cows" or "bird dogs."

You will most likely find that it is actually fun and energizing to start adding more movements into your every day!

When you feel blocked or limited...

"The only limits you have
are the one's you've created within your mind,"

How do you feel when you hear that?

I believe and want you to hear that you are truly limitless.
Feeling blocked or limited are not your final destination, in fact these feelings are a road map towards accessing more of your full potential.
This is not just a philosophical statement, but a biological one as well.
When you move through a change a limiting belief, you feel clear minded, fresh, inspired.
The same goes for your biology! When your tissues release tension from yesterday that "stuck" energy can be set into motion; energy can go to healing and repairing, to digestion, to creation, etc. When energy is released we become lighter, more vital,, more alive, and aligned.
It's been said that 80-90% of thoughts you're having today are the same ones you've had the day before, and for some even the decade before. Just like our minds, our tissues hold patterns, and layers to tension.
In order to access our limitless potential the goal is to create change.
Change allows the old patterns to unwire, and the space necessary to begin to rewire and refire new patterns that serve us more fully.

The time to let go of your limits and to access your limitless is now.
Let's change together.

Vitality Spotlight: Movement!

"The hope molecule" was first discovered in ultra marathon athletes. Proteins, called myokines AKA "the hope molecule," were found secreted into the blood stream by these endurance athletes; when studied they found incredible health benefits associated with the release of myokines.
They reduce inflammation, help the body burn fat as fuel, act as antidepressants, can shield against cognitive decline, increase motivation, and build resilience. The wonderful thing is that these proteins were found in everyday athletes when big muscle groups were activated, like our deep core muscles in a yoga class or our quadriceps when biking or running.
Scientists have termed these proteins "hope molecules" because of the incredible benefits they give to our bodies.

I hope this is a wonderful reminder of all that you are creating when you choose to move your body this week!

Vitality Focus: Movement!

A Mind-Body Perspective: This month we are going to entertain all the reasons why movement is so beneficial for the mind and body, and encourage a steady practice. Let's get moving!

This week, think of movement as essential to living life as eating,
or sleeping is.
You might make note of all the ways you move! What inspires you or what do you wish to be able to do through movement? How do you move in big ways (classes, long runs, gym, etc) and/or more subtle ways (house chores, with children, dancing, walking, etc)? What are the most fun ways to move your body?

Where you attention goes, energy flows! Use this observation practice to cultivate excitement and curiosity towards expanding your movement "vocabulary."

Your Biology is Dependent on this to THRIVE!

"Using your body to engage with life,"

This is how Dr. Kelly McGonigal describes movement.

Optimal movement truly means being able to do the things you love with your body.
Whether that means squatting while working in your garden, or while taking a HIT class, optimal for you is really about finding a zone where you are
having fun and feel alive.
The beautiful thing about moving your body in this way, is that your body rewards you with many benefits. Regular movement actually teaches your brain and nervous system to become more resilient towards stress and more ready for joy! By moving regularly you're rewiring your biology to increase the receptors for feel good hormones, like dopamine, endorphins, and endocannabinoids. That means better adaptability to stress, less sensation of pain, and increased hope, joy, & optimism.

Whether you are moving regularly or not at this time,
I want to invite you to deepen your experience with movement this month because it can be the tool to deepen your experience with your Heart of Life.

“Consciousness is only possible through change; change is only possible through movement.” ― A. Huxley.

Remaining GROUNDED through change 🔼

Change is inevitable, and a constant part of life.
We may mentally "know" this, and still have a hard time navigating it. 🙇🏽‍♀️

Here are a few of my favorite practices for remaining grounded through change:

1. Feel the bottoms of your feet on the ground. I will gently rock on my ankles side to side allowing the entire surface of my foot to feel the earth.

2. Go outside. Breathe fresh air. No matter the weather, this provides a huge calm hug for the nervous system. If weather is unpleasant, rain/snow, notice it! These differing states can snap your nervous system into the present moment by exposing yourself to a new set of conditions in your environment. Breathe, smile, experience the sensations it brings to each of your senses.

3. FEEL what it feels like to be on the other side of change. Close your eyes and imagine that task being done, the light on the other side of tunnel, the relief of having the hard conversation etc. Whatever allows you to feel what it would be like to be there, on the other side of change, NOW.

4. Remind yourself that this is your FIRST TIME. The more experiences built up over our lifetime the more dense we become, the more that we process and integrate our experiences the lighter we feel and the more flexibility we have to embrace change. Remind yourself that this is your FIRST TIME encountering this change as exactly the person you are, let down your baggage of yesterday/year and feel the lightness in this truth.

*** You may notice a theme here: all of my practices are body focused.
Getting into your body is the KEY to navigating change with more grace and more ease!! 💜

If you are in the midst of big change or have some big changes coming up in the horizon, do not hesitate to reach out for support. 🤝💕
____________________

In immense love and vitality,
Dr. Jessica 🙏💜

A Game Changer for Sleep

Sometimes quality sleep can take a hit when the clocks change, or when a family member doesn't sleep well, or when your mind is circling in stress.

One of the best ways to prepare yourself for great sleep,
is to balance your circadian rhythm.
This rhythm depends greatly on the amount of sunlight (aka luxes) that we are exposed to in a day.
Exposure to a significant amount of luxes in the morning is important for our biological rhythm. Just like, in contrast, limiting the amount of luxes we are exposed to in the evening is important for this rhythm and your sleep cycle.

Game-changer Tip:
Get outside for 20 minutes each morning between the hours of 8-10am and expose your eyes to natural sunlight. (No sunglasses!) Bundle up, because this will benefit you grateful in the winter months!
In the evenings, gradually dim your lights and create a completely dark bedroom, no lights from tech or windows!

Examples of Exposure Levels:
Sunny Day: 30,000 luxes
Cloudy Day: 10-15,000 luxes
A Bright Office: 500-1,000 luxes
A Dark Room: 0 luxes

Wishing you restful and restorative sleep!
____________________

“When I wake, I am reborn.” —M. Ghandi

Mind Tripping on What you Don't Want?

Tell me,


What was one of your greatest challenges of 2020? I would say that there was a lot of doom and gloom news circulating, making it very easy to tune in and focus on. Would you agree?

How does our nervous system respond to this? Our nervous system will do it's job to find more of what we are focusing on. Hence, if were focusing on the doom and gloom, our nervous systems will help us to see more doom and gloom and it will feel like there is more going wrong in our lives.
It's usually not our intention to be negative or dark, so how do we break this cycle?


If you're finding yourself mind tripping on what you don't want,

Here is what to do:

• Start with a few deep breaths, closing your eyes and reseting so that you can listen to what's going on within.

• Now, get your journal out. Begin to list everything you've been fearing or focusing on. We're going to take away it's power by bringing attention to it. We can stop the spiraling pattern by writing it on paper.

• Next, take a few more deep breaths with your eyes closed.

• Now, in your journal, list what you would like to see more of, experience, or create if all the worries or focuses listed above were no longer present. [ex. If I wasn't worried about loosing my job, I would be focused on creating artwork and learning how to teach a course at the local community college. If I wasn't worried about my body image, I would put myself out there more, I would become a mentor for a local boys and girls club. If I wasn't afraid that my relationship was going to fail, I would be a more loving and fun partner.]

• Bring in every one of your 5 senses to imagine experiencing what you desire when all the fears are gone. You may journal extensively or close your eyes and picture what it feels like to lock it in to your biology.

• Come back to this practice daily if you're locked in the fear cycle. Or revisit when fear is keeping you from enjoying your life.

In immense love and vitality,
Dr. Jessica

Health and peace of mind begin WITHIN

I couldn't imagine a time where I wish more people knew this than now. 

I first hand experienced a lot of stress and disconnection as child. It was not until my young adult years that I began to discover the puzzle pieces to wholeness and healing that I share with you today. 

I wish I could go back and share with that younger version of myself, how intelligent my body is, how perfectly designed it is to handle stress to grow and evolve, how to understand what it needs to thrive and how to calm and connect myself to my heart's purpose. 

During the past several weeks, I have found that listening to my inner guidance has meant a lot of slowing down, time to integrate, time to connect, and time to heal what comes to the surface at an even deeper level. Whatever is arising for you, there is an opportunity to integrate it now, and to become more whole and more satisfied with your health and life. You can do this, rest but don't quit, and keep doing the small things that make a big difference. 

Remember your recipe for wholeness and health, the 5 Pillars of Health:
 

Optimal Nerve System: 😴 Get quality sleep. 💦 Drink at least half your body weight in ounces of water daily. Receive Vitalistic Adjustments to integrate stress. 

Optimal Nutrients and Minerals: 🍇 Eat whole foods (organic, veggies, fruits, healthy fats and fiber, bone broth, etc).

Optimal Mindset: Spend less time consuming media and more time creating and taking action on what you want to see more of in your life. Create a list of gratitudes that keep you focused and motivated on what is going WELL for you each day.

Optimal Movement: 🏃🏽‍♀️ Walk, stretch, play. Move your body period.

Optimal Stress and Toxin Reduction: Breathe deeply. Download a meditation app, and do one daily! Essential oils! 🚫Steer away from processed foods and sugars (think packaged food). 
 

✨  Remember you are the conscious creator of your life... whatever makes you feel more gratitude, love and enthusiasm will serve you and your family

In good health, 
Dr. Jessica

What's the one thing you're committed most to?

Think of it. What's the one thing you show up for consistenly? Would it be your family, your home, your wellbeing, your hygiene, your fitness, your hobbies? Perhaps you feel a mess right now, what was that one thing three months ago you show up for no matter what?
Now, think, why do you show up for this thing consistently?
What's the negative consequence if you do not?
Why do you avoid the negative consequence?

Can you see the POWER of your commitment? What have you created with your commitment and what have you saved yourself from experiencing through your commitment?

If you are not already, I want to invite you to make a commitment to yourself and priming your nervous system with me each morning. 
I call it the 3-3-3 Practice:
3 minutes of Exercise/Movement
3 minutes of Meditation
3 minutes of Journaling

Exercise/Movement: Get your heart rate up with squats and pushups, or take it slow and stretch through some gentle morning opening moves.
Meditation: I like to picture this as time to clear my slate and tap into my infinite potential, the place where anything is possible. 
Journaling: I like to free write gratitudes, affirmations, and anywhere my imagination takes me.

I've found these three things in this order are the most potent way to get myself into a positive state each day, and prime my nervous system for the best day possible. Why 3 minutes, we all have 9 minutes in our day, if you have more, add more, at a minimum giving yourself an intentional 9 minutes is more than enough to set the tone for your nerve system to THRIVE.
At periods of time I have committed to 60 day morning rituals, 30, and 21 and I have learned that when I least feel like doing it is when it has the greatest impact on my mood and overall day. I want to invite you to commit to this practice for anywhere from 7 to 30 or 60 days and take note on how it influences your day. 

"How you do anything is how you do everything." - I think this quote most accurately describes how the perceptual lens of your nervous system influences every aspect of your world.

Celebrating you now and each day, please reach out if you have questions! Here's to more small wins, everyday.

In gratitude & vitality, 
Dr. Jessica